As with running, I prefer to ride outside. However, there are days when I find myself inside on the spin bike either putting myself (especially during my pregnancy) or others through a workout. Spin is actually one of my favorite classes to coach. The energetic environment, upbeat music and eager participants make for such a fun experience. Speaking of music, it can make or break a spin class regardless of how good the instructor is. Maybe I'm a tad bit picky since I'm an instructor myself, but I take great pride in creating my playlists. If you're in need of some rockin' tunes take a peak at my suggested playlist below.
I almost always encourage clients to take advantage of the spin bikes vs. upright or recumbent bikes at the gym. In my opinion, they are much easier to manipulate and always provide me with a better workout. However, it can be challenging to come up with a workout on your own, which is why I'm sharing a 45-minute ride below. So what are you waiting for? Hop on and get to spinning!
Strength & Speed Ride (45 minutes)
5 min at a pace that is comfortable, but quick enough to increase your heart rate at a light resistance
5 min increasing resistance slightly each min
3 min standing (hands at ends of handlebars) increasing resistance after 90 sec
Hill #1: 3 min seated climb, build resistance each min
Hill #2: 6 min build resistance every 2 minutes, 2 min standing climb, 2 min seated, 2 min standing
Hill #3: 5 minutes, (40 sec easy, 20 sec load up heavy resistance/stand and sprint) x4, 1 min recovery
Flat #1: 4 min, (20 sec easy, 40 fast) x3; 1 min recovery
Flat #2: 4 min, (30 sec easy, 3 fast) x3; 1 min recovery
Flat #3: 4 min, (40 sec easy, 20 sec fast) x3; 1 min recovery
5 min easy/comfortable pace to bring heart rate down
1. I wish - Stevie Wonder
2. Gimme All Your Lovin' - ZZ Top
3. All Night - Icona Pop
4. Silhouettes (radio edit) - Avicii
5. Magnificent (Adam K and Soha Club Mix) - U2
6. Thinking About You (feat. Ayah Marar) - Calvin Harris
7. Lay Me Down -Avicii
8. Half Mast - Empire of the Sun
9. Give It 2 Me (Paul Oakenfold Edit) - Madonna
10. The Man - Aloe Blacc
Note: if you've never used a spin bike make sure to have someone who works at the gym show you how to set it up properly to prevent injury.
What is your favorite spinning song? Do you always have a workout in mind when you jump on the spin bike?